Ironically, I don’t own a chair (#postgradproblems). My parents, however, own many, and I did this workout when visiting them one weekend. I’m going to get right into the breakdown of the exercises and skip the witty banter this morning because I think the part of my brain that comes up with clever things died between hours 10 and 11 of Country Fest on Saturday.
Chair Workout
Equipment I Used:
- Two chairs
- Exercise mat
- Gymboss Interval Timer
Set your Gymboss Interval Timer for 40 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 5 times:
- Step Ups (Right) Start with right leg on the chair and left leg on the ground. Step up, bringing left knee into chest. Come down and repeat.
- Step Ups (Left)
- Elevated Knee Tucks: Start in a plank position with feet on chair. Tuck one knee into chest, then the other, and continuing alternating.
- Alternating Leg Lifts: Start in a reverse plank position: legs on chair, butt lifted off of ground so that body is in a straight incline. Lift one leg straight up, perpendicular to the ground, lower, and repeat on other side.
- Elevated Lunge Jumps (Right): Start in a split lunge position with left foot on the chair and right leg on the ground bent at a 90-degree angle. Jump up into the air, keeping left leg on chair, and land back in the starting position.
- Elevated Lunge Jumps (Left)
- Triceps Kick Dips: With hands on the chair, dip down so that elbows make (close to) a 90-degree angle, and as you lower your body, kick one of your legs straight up. Lower leg as you raise your body back up. On your next dip, kick up your other leg, and continue to alternate.
- Hanging Knee Raises: Support yourself on your hands, hanging between two chairs with knees bent. Tuck knees up into your chest and then lower.
10 brownie points for anyone who can find the spelling error in the above picture tutorial. 20 brownie points for anyone who can’t. (Country Fest got the best of me, cut me and my broken brain some slack.)
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workout looks good…but where on earth did you get that boston tank? i love it!
I got it at Lucy’s League in Faneuil Hall–they’ve got a bunch of cute Boston sports team clothing for girls!
How did i JUST discover your site?? I’m dying over here! Can’t wait to try these workouts!
Better late than never, right? 🙂 So glad you found me!
very nice
Tricept!
Dangit, you found it! 🙂
I’m not gonna lie but I fell backwards during the Hanging Knee Raises. It was kind of funny.
Haha happens to the best of us!
This is AWESOME!!! For those days that I don’t make it to the gym I still like to do at least a little something 🙂 Just hopefully my puppy doesn’t think it’s playtime haha!
Haha I definitely got an initial attack from my parents’ dogs before they figured out I wasn’t trying to play with them
Great workout! I use the step ups often with my clients, but I’ll definitely try the others. Thanks!
You’re so very welcome! Glad you like the workout 🙂
Awesome workout. Only got through 3 rounds. Instant sweat by like minute 1, so I knew I was working hard. Thanks!
I love this!!! can’t believe I barely stumbled upon your website!!
Thanks! I’m glad you found it 🙂
Is that you in the pictures?
It is!
Nice! My only question/concern….for those raised lunges, aren’t your ankles supposed to be in front of your knee to relieve unnecessary and harmful strain on your knees? Awesome workout though, thanks!
Yes! Should have included a better pic in the tutorial.
im so glad i found your website by mistake
i am so glad that i found your website!! thank u so much!! 🙂
how do I create a 10 sec rest period on the gymboss app?
I don’t have the app, but on the actual timers, after setting the work interval, move the arrows up or down and then hit “set” for the rest. Let me know if that works!
awesome – I’m going to share this on my fitness page in the morning. Thanks for posting this!! 🙂 xoxo from Kristen Hassell Wellness
http://www.fb.com/KHWellness
Thanks for sharing! 🙂
How Would you do the timing without gym boss?
If you have a smartphone, there are tons of great interval timer apps (I’ve used RoundTimer and the Gymboss app). You can also find them online and just do the workout near your computer 🙂
Awesome workout! But my wrists really hurt during the hanging knee raises. Do you have any tips to help me with that? Thanks!
If you have higher stools available, you could put your forearms down on those for the knee raises instead of your hands. If not, substitute that exercise for leg lifts laying on the ground–hits the same target muscles 🙂